Water and Electrolyte Balance

Content
Functions of water
Body water compartments
Water and electrolyte balances
Water recommendation
 ( circulate nutrients

Function of Water
↳ circulate nutrients

• Major component in the body

• Medium for nutrients, drugs, hormones, etc
• Medium for any biochemical reactions in cells
• Structural part of body tissue
• Regulation of body temperature
• Plasma volume
• Energy metabolism broken down to
p protein
are
amino group → excreted as

• Elimination of waste products → urine urine

• Circulatory function
7- major nutrient necessity → Carbo fat lipid vitamin fibre
,
, ,
, ,
mineral , water
 Body Water Compartments
• Intracellular water
• Extracellular water
• Intravascular water (plasma) blood
-

• Interstitial fluid (around cells)

• Transcellular water (Water in GI, Urinary
tract, the eye and cerebrospinal fluid)
 Distribution of Body Water Volume into Various
Compartments in a 70 kg man

% Body weight % total body water Total Volume

Total body water 60% - 42 L
Extracellular water 20% 33% 14 L
Plasma 5% 8% 3.5 L
Interstitial fluid 15% 25% 10.5 L
(around cells)
Intracellular water 40% 67% 28 L

Kleinman and Lorenz 1996

Distribution of Water in Various Tissues
Tissue % Water
Blood 83.0
Kidney 82.7
Heart 79.2
Lungs 79.0
Spleen 75.8
Muscle 75.6
Brain 74.8
Intestine 74.5
Skin 72.0
Liver 68.3
Skeleton 22.0
Adipose tatty tissue ) 10 Pivarnik 1989
 → related to hydration

Osmotic Pressure is defined as the force

necessary to exactly oppose (movement) of water into a
solution across semipermeable membrane
semi permeable membrane

f- ( high)

water osmosis
# NaCl level
to dilute
 Osmolality refers to the number of moles or particles
per kilogram of water ( a L of water
weights 1 kg)
1 osmole is the number of molecules in
grams per molecular weight of
undissociated solute
Osmole → amount of substance dissociates in solution to form a mole of osmotic active particles

molecular weight of glucose

✓

For example: 1 osmole glucose = 180 g

1 osmole NaCl = 58.5/2=29.25g (Na+ and Cl-) -

separated → dissolved
in
water

1 osmole per kilogram = 1000 milliosmole

= 1 osmole of solute dissolved in
1 kilogram of water
The osmolality of the extracellular
and intracellular fluid is about
290-300 milliosmoles per kilogram
Body Water and Electrolyte Losses

• Urine
• Feces
• Sweat
• Respiration
 Water Balance in Average Adult Under Various Conditions

Normal Hot environment Strenuous work

Fluid intake (ml/d)

Drinking water 1200 2200 3400
Water from food
Water of oxidation
Total
1000
300
2500
1000
300
3500
} nmmoiiedlwha
: ter is
needed
1150
450
5000
Fluid output (ml/d)
Urine 1400 1200 500
Insensible water
Skins 400 400 400
Lungs 400 300 600
Sweat 100 1400 3300
Stool (feces) 200 200 200
Total 2500 3500 5000
Reprinted from Kleinman and Lorenz 1996.
 Electrolytes Losses in Sweat
to new environment
to adjust I adapt
✓

• The subject’s state of acclimation

• Individual difference
• Variable

Electrolytes lost: Sodium, Chloride,Potassium,Magnesium

I
physiology
in normal Calcium, iron etc
 Electrolyte Concentrations of
Selected Fluids

Na+ Cl- K+ Mg+2 Osm

(mmole/L) (mmole/L) (mmole/L) (mmole/L) (mosm/L)
Sweat 40-60 30-50 4-5 1-5 80-150
Plasma 140 101 5 1-2 290
Muscle 9 6 162 31 290

Pivarnik 1989
 Physiological Responses to Dehydration
Increase in Decrease in
GI distress Plasma volume
Plasma Osmolality Splanchnic and renal flow
Blood viscosity Central blood volume
Heart rate Central venous pressure
Core temperature at which Sweat rate
sweating begins Maximal sweat rate
Core temperature at which Skin blood flow
blood flow increases in skin Cardiac volume
Muscle glycogen use Stroke volume

Performance and Endurance

Manore and Thompson Sport Nutrition for Health and Perormance, 2000
 Adverse effects of dehydration on work capacity
0

Thirst threshold, and threshold for impaired exercise thermoregulation leading

1
to decrement
'
in physical work capacity.
reduce

stress I pressure
2 Stronger thirst, vague discomfort and sense of oppression, loss of appetite.
% of body weight loss

blood → loss of plasma

icon centration of cellular elements in

3 Dry mouth, increasing hemoconcentration, reduction in urinary output.

to
4 Decrement of 20-30% in physical work capacity.

5 Difficulty in concentrating, headache, impatience, sleepiness.

6 Severe impairment in exercise temperature regulation, increased respiratory

rate leading to tingling and numbness of extremities.

7 Likely to collapse if combined with heat and exercise.

 Thirst alone is not a good indicator of hydration
↳ loss of body

Dehydration is a decrease in total body water,

water more than intake of water

which occurs anytime that fluid intake does not keep up

with fluid loss
loose 4 content of water
p don't feel thirsty →

Involuntary dehydration is that active

people drink only enough to assuage their thirst, they
don’t consume enough water or fluid to offset the water
losses that occur due sweating.

Euhydration is a state of normal hydration –

body water losses are fully compensated by drinking
water or fluid

Manore and Thompson Sport Nutrition for Health and Perormance, 2000
Urine Color as an Indicator of Dehydration

Urine Fluid
Intake
Strong odor, dark
Dehydrated color and low 500 ml
(5,6,7,8) volume

Well- Very pale yellow -

Hydrated or Pale Yellow
(2,3,4)

Over
Hydrated Very Pale -
(1)

https://www.etsy.com/dk-en/listing/492037048/urine-color-chart-pee-color-chart-water
 Fluid and Electrolyte
Recommendation for Exercise

• Fluid needs before exercise

• Fluid needs during exercise
• Fluid needs after exercise
 Fluid needs before exercise

• The American College of Sports Medicine recommend

athlete and active individuals consume 400-600 ml of
fluid 2 h before exercising
• In hot weather, additional 250-500 ml is needed
• Check an individual’s hydration level, monitor urine color,
odor and volume
 What and When to Drink ?
• If the event is moderate in intensity or duration,
Water, sport drink and fruit juice are the choice
• If it is a strenuous activity and the environmental
conditions are extreme, oral rehydration beverage or
sport drink containing sodium and other electrolytes
are the choice replace electrolytes help body utilize Carbo
lost ,

• The closer athletes to an event, the more water or

sport drink becomes the fluid of choice
→ athletes →
drink water 1 sport drinks ( contain minerals, Carbo )

→ normal → drink water .

 Fluid needs during exercise
• Objectives:
Increase plasma volume
Increase electrolytes
Prevent elevation in heart rate
Prevent rise in core body temperature
Fluid needs during endurance exercise

• The ACSM position

If the event lasts > 1h, 600-1050 ml/h of fluid containing
both carbohydrate (4-8%) and electrolyte (NaCl, 0.5-0.7 g/L)
If allowed, 150-350 ml per 15-20 minutes
Fluid needs during intermittent
exercise and team sport

• No specific recommendation
• The research showed that drinking carbohydrate-
electrolyte beverage increases exercise performance
especially for high-intensity exercise or team sports
where intermittent play is done over an extended
period
Fluid needs after exercise

average ,
recommended

→ trail B 100010

replacement - trail C

150% replacement -
loss body water →
body weight decreases

Net fluid balance calculated from the volumes of

sweat loss, fluid ingestion, and urine output in 12
male volunteers, dehydrated by 2.06% of body mass
by intermittent cycle exercise, consuming four
different drink volumes equivalent to 50% (trial A),
100% (trial B), 150% (trial C), and 200% (trial D) of
body mass lost. Subjects consumed these four
different drink volumes on four separate weeks; in
each trial, six subjects received drink L (23mmol/L of
sodium) and six received drink H (61mmol/L of
sodium). The top panel shows the results for group L
and the lower panel shows the results of group H.
Reprinted from Shirreffs et al. 1996.
 Fluid needs after exercise

• NaCl should be consumed either in food or in a

carbohydrate-electrolyte beverage after exercise is
over
• The amount of fluid should equal 100-150% of the fluid
loss in sweat
• If no food is consumed, a carbohydrate-electrolyte
beverage should be used to rehydrate
Sports Drinks and Fluid Replacement
Beverage
• No general agreement on an “ideal” or “optimal”
formulation
• Beverage should
Provide adequate fluid intake before exercise
Provide adequate fluid, electrolytes and carbohydrate
during exercise
Provide rapid rehydration following exercise
Maintain blood glucose levels during exercise
- remove minerals

I
Os molarities

similar to human

t
rehydrate our

body for better

tissue 1 blood
Dietary Reference Values (DRVs) by European Food Safety
Authority (EFSA)

Nutrients DRVs -Adults

Total Carbohydrates 45-60% Calories

Dietary Fiber 25 g/day
Total fat 20-35% Calories
Saturated fat and trans fats As low as possible
Protein –Population 0.83 g/kg BW/day
reference intake
Water 2.5 L/day (male) ;
2.0 L/day (female)